Taking care of your heart health is essential. If you’re wondering “how can I lower my blood pressure without medication?” then read on.
One of the biggest factors in preventing and improving high blood pressure (hypertension) is your lifestyle. The following are eight lifestyle changes you can make to lower your blood pressure without the need for medication.
1. Lose Weight
As weight increases, so does your blood pressure, which is why you should aim to reach a healthy weight and maintain it. Moreover, by losing weight, you can help reduce your blood pressure by about 1 mm Hg with each 2-pound loss.
2. Get Regular Exercise
The American Heart Association recommends at least 150 minutes of moderate-intensity exercises per week. By getting regular exercise, you can lower your blood pressure levels by about 5 to 8 mm Hg.
3. Follow A Healthy Diet
You can improve your blood pressure health by eating a diet that is rich in whole grains, fruits, and vegetables. However, you don’t have to come up with it yourself – just follow the DASH diet, which was specifically designed to lower blood pressure.
4. Take Supplements
There are various heart and blood pressure supplements that work to promote better circulation and blood pressure. One of these is L-arginine Plus, a supplement that helps increase nitric oxide, a natural compound that naturally improves circulation.
5. Limit Your Sodium Intake
By reducing the amount of sodium in your diet by even just a small amount, you can reduce your pressure. While some people recommend a limit of 2,300 mg per day, a lower sodium intake of 1,500 mg is ideal.
6. Reduce Alcohol Consumption
By drinking alcohol in moderation (one drink per day), you can potentially lower your blood pressure. However, if you drink more than moderate amounts, you can actually increase your pressure by several points.
7. Don’t Smoke
Besides causing damage to your lungs, smoking increases your blood pressure and risk for heart disease. Fortunately, if you quit smoking, your blood pressure can return to normal over time.
8. Manage Your Stress
Chronic stress can contribute to high blood pressure by leading to unhealthy habits like smoking, drinking, and eating unhealthy foods. Therefore, it’s important that you learn to manage your stress effectively through relaxation techniques, avoiding stress triggers, and other methods.
By following these tips, you can effectively lower your blood pressure in a natural way. However, keep in mind that in certain cases, you still need to take medications in addition to making lifestyle changes.
Talk to your doctor about a treatment or prevention plan that will help you maintain normal blood pressure levels. Also, remember to give your blood pressure an extra boost with L-arginine Plus along with your new healthy habits.